13 Common Golf injuries (Prevention & Treatment)

Do you live and breathe golf?

Then here’s a reality check – common golf sport injuries are lurking around the corner, ready to disrupt your game.

From back strains, golfer’s elbow, to rotator cuff conditions, learn all about these painful pitfalls.

Be aware, stay prepared and know how to avoid and manage these injuries.

Keep swinging with confidence because we have your back, literally!

So, let’s dive into the world of common golf sport injuries and conquer them together.

Back Strains / Lower / Upper Back Strains and Pain

Back strains and pain, particularly in the lower and upper back, are common golfing injuries caused by the repetitive twisting and bending motions during swings.

These injuries can result in muscle strain, ligament sprain, or even disc herniation.

Maintaining proper swing technique, strengthening core muscles and incorporating regular stretching can help to prevent and alleviate pain from back strains.

Treatment Method:

Rest: Avoid activities that worsen the pain.
Ice: Apply ice for 15-20 minutes every 2-3 hours.
Over-the-Counter Pain Relief: NSAIDs like ibuprofen or naproxen can reduce pain and inflammation.
Physical Therapy: Exercises to strengthen back muscles, improve flexibility, and address biomechanical issues.
Core Strengthening: After initial pain subsides, strengthen core muscles to support the back

Golfer’s Elbow (Medial Epicondylitis)

Medial epicondylitis, commonly known as golfer’s elbow, is characterized by pain and inflammation on the inner side of the elbow.

It occurs due to the repetitive flexing, gripping, and swinging of the golf club which can strain the tendons and cause small tears.

Treatment Method:

RICE Method: Rest, Ice, Compression, and Elevation reduce pain and swelling.
Over-the-Counter Pain Relief: NSAIDs like ibuprofen or naproxen alleviate pain.
Physical Therapy: Exercises to strengthen forearm muscles and improve flexibility.
Bracing or Taping: Offers support to the elbow.
Corticosteroid Injections: Used for severe inflammation.

Rotator Cuff Conditions

Rotator cuff conditions can arise from repetitive overhead swinging and incorrect technique in golf.

This may lead to tendon inflammation, tears, or even impingement syndrome that causes pain and limited range of motion in the shoulder.

Preventative measures include proper warm-up, stretching, and strengthening of shoulder muscles to support the rotator cuff.

Treatment Method:

RICE Method: Rest, Ice, Compression, and Elevation reduce pain and swelling.
Over-the-Counter Pain Relief: NSAIDs like ibuprofen or naproxen alleviate pain.
Physical Therapy: Exercises to strengthen rotator cuff muscles and improve flexibility.
Corticosteroid Injections: May be used to reduce inflammation.
Surgical Intervention: Surgery might be needed for severe rotator cuff tears.

Tennis Elbow (Lateral Epicondylitis)

Despite its name, tennis elbow can also affect golfers due to repetitive gripping and swinging.

Lateral epicondylitis involves pain and inflammation on the outer side of the elbow, caused by the overuse and strain of the extensor tendons.

Treatment Method:

RICE Method: Rest, Ice, Compression, and Elevation reduce pain and swelling.
Over-the-Counter Pain Relief: NSAIDs like ibuprofen or naproxen alleviate pain.
Physical Therapy: Exercises to strengthen forearm muscles and improve flexibility.
Bracing or Taping: Provides support to the elbow.
Corticosteroid Injections: Used in severe cases to reduce inflammation.

Wrist Strains

Wrist strains occur when the ligaments in the wrist are overstretched or torn due to the forceful movements during golf swings.

Symptoms include pain, swelling, and limited range of motion.

Treatment Method:

RICE Method: Rest, Ice, Compression, and Elevation reduce swelling and pain.
Over-the-Counter Pain Relief: NSAIDs like ibuprofen or naproxen alleviate pain.
Physical Therapy: Exercises to strengthen wrist muscles and improve flexibility.
Bracing or Taping: Provides support to the wrist

General Tendonitis

General tendonitis, or inflammation of tendons, can occur in several parts of the body in golfers due to repetitive strain from swinging and gripping.

Treatment Method:

RICE Method: Rest, Ice, Compression, and Elevation reduce pain and swelling.
Over-the-Counter Pain Relief: NSAIDs like ibuprofen or naproxen alleviate pain.
Physical Therapy: Exercises to strengthen affected muscles and improve flexibility.
Bracing or Taping: Provides support to the affected area.
Corticosteroid Injections: Used in severe cases to reduce inflammation.

Knee Injury

Golfers may experience knee injuries due to constant twisting and pivoting during swings. These injuries could include meniscus tears or ligament strains, causing pain, swelling, and instability in the knee.

Strengthening exercises for the quadriceps and hamstrings, along with proper technique, can help in preventing knee injuries.

Treatment Method:

RICE Method: Rest, Ice, Compression, and Elevation reduce swelling and pain.
Over-the-Counter Pain Relief: NSAIDs like ibuprofen or naproxen alleviate pain.
Physical Therapy: Exercises to strengthen knee muscles, improve flexibility, and address biomechanical issues.
Bracing or Taping: Provides support to the knee.
Surgical Intervention: Surgery may be needed for severe cartilage or ligament damage.

De Quervain’s Tenosynovitis (Thumb Pain)

De Quervain’s tenosynovitis refers to the inflammation of tendons on the thumb side of the wrist, causing pain and limited thumb movement.

It occurs in golfers due to the overuse of hand and wrist muscles during gripping and swinging.

Treatment Method:

RICE Method: Rest, Ice, Compression, and Elevation reduce pain and swelling.
Over-the-Counter Pain Relief: NSAIDs like ibuprofen or naproxen alleviate pain.
Splinting: Immobilizes the thumb and wrist to reduce pain and inflammation.
Physical Therapy: Exercises to strengthen and improve flexibility in the thumb and wrist.
Corticosteroid Injection: Used in severe cases to reduce inflammation.

Hip Injuries

Hip injuries in golfers often stem from overuse of hip muscles and improper swing technique. This can cause strains, bursitis, and even hip labral tears.

Strengthening hip muscles through targeted exercises and improving swing mechanics can help to avoid such injuries.

Treatment Method:

Rest: Avoid activities that stress the hip.
Ice: Apply ice to reduce swelling and pain.
Pain Relief: Use over-the-counter pain relievers.
Compression: Use a hip support or bandage.
Gentle Stretching: Perform light stretches as pain allows.

Foot and Toes Injury

Foot and toe injuries, such as plantar fasciitis, bunions, or stress fractures, can occur in golfers due to the repetitive weight shifting during swings.

Proper footwear, custom orthotics, and targeted exercises can help prevent and manage these injuries.

Treatment Method:

RICE Method: Rest, Ice, Compression, and Elevation reduce swelling and pain.
Over-the-Counter Pain Relief: NSAIDs like ibuprofen or naproxen alleviate pain.
Orthotics: Custom inserts can correct biomechanical issues contributing to foot pain.
Physical Therapy: Exercises to strengthen foot muscles and improve flexibility.
Surgical Intervention: May be needed for severe conditions like ingrown toenails or stress fractures.

Neck Injury

Neck injuries in golfers may occur due to sudden jerking or twisting motions when swinging, causing muscle strains or whiplash.

Techniques to alleviate neck pain include rest, massage, ice or heat therapy, and gentle neck stretches.

Treatment Method:

RICE Method: Rest, Ice, Compression, and Elevation reduce swelling and pain.
Over-the-Counter Pain Relief: NSAIDs like ibuprofen or naproxen alleviate pain.
Physical Therapy: Exercises to strengthen neck muscles, improve flexibility, and address biomechanical issues.
Heat Therapy: Apply heat to relax muscles and reduce pain.
Medical Intervention: Severe cases may require injections or surgery.

Sunburn

Excessive sun exposure during outdoor golf sessions can cause painful sunburns and increase the risk of skin cancer.

To avoid sunburn, wear protective clothing, apply broad-spectrum sunscreen, and seek shade whenever possible.

Treatment Method:

Cool Compress: Apply a cool, damp cloth to soothe and reduce inflammation.
Moisturizer: Use a gentle, fragrance-free moisturizer to hydrate and prevent dryness.
Pain Relief: Take NSAIDs like ibuprofen or naproxen to ease pain and inflammation.
Aloe Vera: Apply aloe vera gel to soothe and heal sunburned skin.

Getting Hit by Golf Balls

Although rare, being struck by a golf ball can lead to contusions, fractures, or even concussions.

Staying alert on the golf course, maintaining safe distances, and notifying nearby players before swinging can help prevent injuries from stray golf balls.

Treatment Method:

Immediate Medical Attention: Seek prompt care for signs of concussion, fractures, or severe bleeding.
RICE Method: Use Rest, Ice, Compression, and Elevation to reduce swelling and pain.
Stitches or Surgery: Lacerations may need stitches or surgical repair.
Immobilization: Fractures may require casting or splinting.
Follow-Up Care: Follow your doctor’s instructions for wound care and medications.

How to Treat Golf Sport Injuries

Back strains and pain from golfing can be mitigated through proper swing technique, strengthening core muscles and incorporating regular stretching to minimize muscle strain, ligament sprain, or disc herniation.
Golfer’s elbow and tennis elbow can be managed with rest, ice, compression, and elevation (RICE therapy), strengthening exercises, using proper equipment, and avoiding repetitive flexing, gripping, and swinging of the golf club.
Rotator cuff conditions and wrist strains can be prevented by warming up properly, stretching, strengthening supporting muscles, practicing correct swing techniques, applying RICE therapy, and using a wrist brace when needed.
General tendonitis and De Quervain’s tenosynovitis can be treated with rest, ice, anti-inflammatory medications, stretching exercises, and utilizing a thumb splint or brace to alleviate pain and inflammation.
Knee, hip, foot, and toe injuries can be prevented and managed through strengthening exercises for involved muscles, proper technique, appropriate footwear, and custom orthotics.
Neck injuries can be eased by rest, massage, ice or heat therapy, and gentle neck stretches to alleviate pain resulting from muscle strains or whiplash due to sudden jerking or twisting motions during golf swings.
Sunburn and getting hit by golf balls can be prevented by wearing protective clothing, applying broad-spectrum sunscreen, seeking shade, staying alert on the golf course, maintaining safe distances, and notifying nearby players before swinging.

How to Prevent Golf Sport Injuries

Preventing common golf injuries is essential for maintaining your wellbeing on the course.

By following proper techniques, wearing appropriate gear, and focusing on your body’s needs, you can minimize injury risks while enjoying the game.

Practice proper swing technique to reduce stress on your back, shoulders, and arms.
Strengthen core muscles to support your back and maintain stability during swings.
Warm up before playing to increase flexibility and prevent strains.
Wear protective gear, such as wrist braces, mouthguards, and custom orthotics, for support and injury prevention.
Perform targeted exercises to strengthen vulnerable muscle groups and tendons.

FAQ

What are some ways to prevent or alleviate back strains and pain from golf?

Proper swing technique, strengthening core muscles, and incorporating regular stretching can help prevent and alleviate pain from back strains in golf.

How can golfer’s elbow and tennis elbow be managed?

Rest, ice, compression, elevation (RICE therapy), strengthening exercises, and using proper equipment can help manage golfer’s elbow and tennis elbow.

What preventative measures can be taken for rotator cuff conditions and wrist strains in golf?

Preventative measures include proper warm-up, stretching, strengthening supporting muscles, practicing correct swing techniques, applying RICE therapy, and using a wrist brace when needed.

How can knee, hip, foot, and toe injuries be prevented and managed in golf?

These injuries can be prevented and managed through strengthening exercises for involved muscles, proper technique, appropriate footwear, and custom orthotics.